Belly fat is something that can affect even a thin person. It is different from other weight gain problems that are caused only in people who have extra fat on their whole body.
In the case of belly fat, the fats are stored only at the belly region, and the rest of the body may or may not be affected by fat deposition. Some fats may also get deposited near the inner organs of the body and in severe cases may also bring health issues to those organs. The fat stored at such internal spots may bring health issues to you. As belly fat can bring many health issues to you, you are required to take steps to get rid of it. As everyone must be aware, there is no magic bullet to lose weight. You need to follow a good weight loss plan for an extended period. Some methods to lose belly fat are discussed below.
How to lose belly fat naturally
Exercises: Exercises for weight loss are different from what you do to build muscles and strength. Aerobic exercises are very useful in losing belly fat. Whenever you exercise, your belly fat is the first to burn. Avoid sit-ups and crunches. These exercises increase your body’s metabolism rate and assist in faster fat loss. Crises are exercises that strengthen your abdominal muscles. If your abdominal muscles are covered with fat, any such activity is not going to burn any fat from your body.
Resistance Training: Resistance training is also seen to have a good effect on weight loss. It is advised to combine both aerobic exercises and resistance training to get a better weight loss effect. Resistance training can be done through exercise machines, free weights and resistance bands.
Calories Consumption: Calories are always considered as the primary factor that affects weight gain. If you are consuiming an excess amount of calories through your food than your body requires, your body will store all those calories as fats at various places in your body. You are reducing the number of calories that you intake is necessary as it is the first step to lose fat from your body. Putting a restriction on calorie intake is the primary aspect that you need to consider while dealing with fat loss. You can also maintain a food diary where you note down whatever you eat every day. Start with a small reduction in calorie intake and then gradually increase the number of calories that you decrease from your diet. Make the changes in calorie intake and then see the difference that you experience in your waistline.
Use Whole Grains: Refined grains are not suitable for weight loss and therefore try to have whole grains instead of refined ones. It has been observed in a research that a person who fed on entire grains along with a healthy diet including vegetables, fruits, low-fat dairy products etc., lost more amount of belly fat compared to people who fed on the same food that had refined grains instead of whole grains. So, whole grains help a lot in fat loss. Whole grains diet brings specific changes in your insulin and glucose activity in your body and thus canalizes the fat burning process in your body. Good Fats: Research has proved that having a higher amount of mono-saturated fats in the diet may prevent the accumulation of belly fat. Foods like nuts, avocados, soybeans, chocolate, seeds, etc., contain such fats.
Fibre: Fiber has always been considered good for health. It serves various functions and is healthy to the body in many manners. Fibre helps in proper bowel movement and keeps the intestine working correctly. It keeps the person feel full and has no calories in it. It controls hunger pangs as well as provide not a single calorie to the body. When adding more fibre to your diet, make sure that you increase the amount of fibre gradually so that the natural bacteria in your intestine can adapt to the changes that you are making in the diet. Here are some tips that you can follow to have fibre in your diet.
Fruits and vegetables have fibre in their skin, so keep the skin intact when you are feeding on such food. Eating any amount of food after peeling it off may not help you in any way. When eating potatoes too do not peel off the skin. You can have it roasted or cooked it in a way that you don’t need to peel it off. Split peas are rich in protein and have good fibre contents.
Walking: Walking is an excellent aerobic exercise and helps to lose belly fat. However, brisk walking is considered better than just strolling. It increases your body’s metabolic rate and the rate at which the fat is burnt increases to a great extent. You can also walk on a pedometer. Keep track of the number of steps that you walk and keep on increasing the number of steps as you go on.